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Sardine, Asparagus and Avocado Bagel

If you’re after a healthy, filling breakfast or brunch, this sardine, asparagus and avocado bagel is a great option. It’s packed with protein, healthy fats, calcium and fibre, making it especially good after exercise or as part of a bone-friendly diet. The combination of toasted sourdough bagel, creamy avocado, juicy tomatoes and sardines works really well, while the egg and asparagus make it feel hearty enough for a proper meal. You can use any type of bagel you like, including wholemeal or gluten-free versions.
Print Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Resting Time 4 hours
Total Time 15 minutes
Servings: 1 people
Cuisine: Fusion
Calories: 1234
Ingredients Method

Ingredients
  

  • 1 sourdough bagel halved
  • 5 asparagus spears
  • 1 egg
  • 6 cherry tomatoes
  • 1 Tbsp balsamic vinegar
  • 2 sardine fillets from a tin
  • ½ avocado sliced
  • 1 Tbsp chopped parsley
  • 1 garlic clove chopped (optional)
  • Olive oil for cooking
  • Lemon juice to serve

Method
 

  1. Lightly toast the bagel halves and place them on a serving plate.
  2. Arrange the sardines over one half of the bagel.
  3. Heat a little olive oil in a frying pan and cook the asparagus over medium heat.
  4. Halve the cherry tomatoes and add them to the pan once the asparagus has started to soften.
  5. Add the balsamic vinegar and cook for another couple of minutes until the tomatoes are slightly softened and glossy. If using, add the garlic and a pinch of chilli flakes for extra flavour.
  6. Spoon the asparagus onto the other half of the bagel and divide the tomatoes between both halves.
  7. In the same pan, cook the egg to your liking.
  8. While the egg cooks, arrange the avocado slices over the sardines and drizzle with a little lemon juice to stop them browning.
  9. Place the cooked egg on top of the asparagus half.
  10. Scatter with chopped parsley and serve immediately.